Saturday 31 March 2018

Great job this week on hitting those benchmarks.  A week full of the girls is definitely a rough week, but you all plowed through and got the work done.  Now that the Open is done, Saturday will be for partner and or hero WODs again.  Tomorrow we will have Greg covering the workout, so I hope you all have fun.  We will try to get the ROMWOD going again next week.



Warm Up

Coaches Choice


WOD


Scooter

On a 35-minute clock with a partner: Complete as many rounds as possible in 30 minutes of: 30 double-unders 15 pull-ups 15 push-ups 100-meter sprint For the AMRAP, have one partner work while the other rests, switching after a full round is completed. If you're performing without a partner, rest 60 seconds between each round, and find a regular 1-rep-max deadlift.

Friday 30 March 2018

Warm Up

Take 5 min to 1 minute max rep set of double unders.
10 naked bar front squats
10 kip swings

METCON

Fran
21-15-9

Thrusters (95/65)
Pull ups

Thursday 29 March 2018

Warm Up

400m jog
Shoulder prep
10 PVC OHS
Burgener Snatch drill

STRENGTH

Take 15 minutes to establish a bench press 1RM

METCON

Isabel

For time
30 Snatch (135/95)

Wednesday 28 Mar 18

WARM UP

100 SU

Shoulder prep
10 Unbroken DU

Strength
 Take 15 min to establish a max rep set of  pull ups

METCON

Annie

50-40-30-20-10
DU (3/1) SU
Abmat Sit up

Tuesday 27 Mar 2018

Great job today everyone!  I know that Kelly is brutal, so congratulations on slogging through that suck fest.  Tomorrow will be a little shorter.

Warm Up

1 lap ea

Shuttle sprint
Shuffle
High knee
Butt kicker
Inch worm
Burpee broad jump

With a naked bar
10 Back squat
10 strict press
10 good morning


Strength

Take 15 minutes to establish Deadlift 1RM

METCON

Elizabeth

21-15-9
Clean (135/95)
Ring dip

Monday 26 Mar 2017

First off, I want to give a big thanks to everyone for the great turn out for The Open this year.  We had more athletes compete this year than any since I’ve been here.  I really appreciate the hard work and effort, and want to congratulate everyone on making it through.

Now onto business!

This week starts benchmarks!  It’s time to reset, and find our new baselines.  That means The Girls, 1RM’s, and max rep set!  Yay!  You want to be here for these.  To kick things off right we are going to do Kelly.


Warm Up

3 rounds
200m jog
10 pvc thruster
10 kip swing

Kelly

5 rounds for time
400m run
30 box jumps 24/20in
30 wall ball 20/14lbs

Saturday, 24 March 2018

18.5!

We will be opening our building at 10:30 to get after 18.5!  Come get warmed up and get after it!

Friday, 30 March 2018

Warm up
10 PVC pass thru
10 PVC ATW
10 cow/cat
:30 Samson stretch (ea side)
5:00 foam rolling

Not for time
jog 400m buy-in
3 rounds
10 kipping swings
10 GHD sit-ups
1 lap walking lunges
1 wall walk
jog 400m cash-out
 

Thursday, 22 March 2018

Warm up
3 rds 10 single unders, 5 air squats, 5 strict press with empty barbell, 5 muscle snatches with empty barbell

Strength
Squat Snatch: 4 @ 65%, 4 @ 75%, 3x3 @ 80%
Power Clean and Jerk: 4-1 @ 65%, 4-1 @75%, 3x3-1 @ 80%

WOD
15:00 Every 3 minutes on the minute
100 single unders, 15 wall balls (20/14)

Wednesday, 21 March 2018

Warm up
50 single unders, 10 GHD sit ups, 10 PVC pass through, 10 air squats

Strength:
10:00 EMOM:  3 behind the neck push presses and 3 overhead squats (minutes 1-5 95/65), (minutes 6-10 115/75)

WOD:
14:00 AMRAP
40 abmat situps, 100 single unders, 20 burpees

Tuesday, 20 March 2018

Warm up
foam roll for 3:00, 200m jog, pigeon pose (:30 each side), (with empty barbell) 5 back squats, 5 push presses, 5 front squats, 5 stiff legged deadlift

Strength
12:00 alternating EMOM
Even minutes-5 back squats (175/125)
Odd minutes-3 front squats (175/125)

WOD
21-15-9
Sumo deadlift high pull (95/65), box jumps (24/20), S2OH (95/65)

Monday, 19 March 2018

Warm up:
1 lap walking lunges, 10 BB only OHS, 10 superman, 10 hollow rocks

Strength
Deadlift:  10:00 EMOM
minutes 1-2, 5 @ 50%
minutes 3-4, 4 @ 60%
minutes 5-6, 3 @ 70%
minutes 7-8, 2 @ 75%
minutes 9-10, 2 @ 80%

WOD
14:00 AMRAP: 3 pull ups, 3 dips, 4 power snatches (95/65), 5 thrusters (9565)

Saturday 17 March 2018

Happy Saint Patrick's Day! Remember to wear green!

CrossFit Games Open Workout 18.4

At the Box @ 1030

T-SHIRTS!!!

The new shirts are ready to order!  Unfortunately we don't have a proof to show, but it will have the centurion banner across the front the American flag on the right shoulder, and I'm told fits snug.  colors are red, blue and black (or dark grey).  Price is 15 dollars for pre order, and 20 dollars after arrival. 

There is also a Zipper hoodie.  The hoodie will have the Centurion banner accross the back shoulders and the helmet logo on the left breast.  The hoodie will be 25 pre order, and 30 afterwards.  Please get the orders in soon so I can get them here as soon as possible!

Friday 16 March 2018

Schedule today:

no 0515, 1030-1300 open, 1730

Warmup

400m run

PVC PT/ATW/GM

Foam roll

WOD

100 KBS 53/35#

90 Russian twists 20/14# med ball

80 Parallette pass throughs 

70 Mountain climbers

60 Plank shoulder taps

50 Wall balls 20/14#

40 Burpees

30 OH box step ups 20/14# med ball

20 Pushups

10 Pullups

Thursday 15 March 2018

Schedule today:

no 0515, 1030-1300 open, 1730

Warmup

High knees

Butt kickers

Shuffles

Cross run

Burpee sprints

Bear crawl

Ivar plate drag under feet

10 jumping jacks

10 slap jacks

10 high jumps

10 DUs

WOD

Buy-in

100 walking lunges

4 RFT

400m run

15 S2OH

Cash-out

100 DU

Wednesday 14 March 2018

Schedule today:
0515, 1030-1300 open, 1730

Warmup
400m run
Arm/leg swings
Couch stretch
Samson/spiderman stretch
5 pullups

Strength
7x10 front squat @ 50%1RM tempo 3/1/x/0

and

30 HSPU
Scale: 10-15 wall walks

Tuesday 13 March 2018

Schedule reminder for today:
0515, 1000-1300 open, 1730

Warmup
10 burpees
10 situps
10 broad jumps
10 kip swings
samson/spiderman stretches

Skill work
Do 20 bar muscle ups
or
20 ring row
20 C2B or pull ups
20 ring dips

WOD
10-20-30
Box jumps 24/20"
Hang power cleans 135/95#
GHD situps

Monday 12 March 2018

Spring break week looks like:

0515 will be Mon/Tue/Wed

Open Gym will be from 1000 until 1300 M-F

1730 M-F

Keep your eyes open for any changes in schedule if they occur.

Warmup

200m jog

PVC PT/ATW/GM

PVC Burgener warmup

Strength

5x3 clean & jerk

WOD

Runs for time of:

200m

400m

800m

400m

200m

rest 2 minutes between each run

Monday, 5 March 2018

Strength:
5x5 deadlifts @ 80% 1RM

WOD:
5 RFT
20 thrusters (65/45)
40 double unders

Satuday 03 Mar 2018 Foundations and the Open

Tomorrow is our monthly foundations course.  As usual this will start at 0830.  Afterwards we will head to the Applied Fitness center to perform 18.2. The second workout of this years open.   

18.2

1-2-3-4-5-6-7-8-9-10 reps for time of: Dumbbell Squat, 50/35 lbs Bar Facing Burpee* 12 Minute Time Cap (to Complete Both 18.2 and 18.2A) *Scaled is allowed to step up/down on burpees. Teens & Masters are not

18.2A

1RM max Squat clean

18.2 Scaled

1-2-3-4-5-6-7-8-9-10 reps for time of: Dumbbell Squat, 35/20 lbs Bar Facing Burpee* 12 Minute Time Cap (to Complete Both 18.2 and 18.2A) *Scaled is allowed to step up/down on burpees. Teens & Masters are not

Friday 02 Mar 2018

WARM UP

Hungry hippos 5 min

Coaches choice

FUNnel


3 rounds for time of: 10 GHD Hip Extensions 10 Pull-ups 10 Bench Press, 135/95 lbs Sled Push, 45/0 lbs, 40 ft Run, 200 m

This is a teams workout. The class will break into two teams. The athletes will funnel through the exercises in a relay. The first athlete must finish the exercise before the next athlete can start.